The sciatic nerve runs from the lower back down each leg. Sciatica is a condition that causes pain in the lower back and legs and can be caused by spinal stenosis or a ruptured disk. Certain stretches and exercises can help relieve sciatic by strengthening and stretching the muscles in the lower back and legs.
Partial Sit-Up
Step 1
Lie on the floor on your back with your knees bent and feet flat on the floor.
Step 2
Put your hands behind your head and lift your upper back off the floor slightly.
Step 3
Hold this position for 5 to 10 seconds, then return your upper back to the floor. Repeat 10 to 15 times, then rest.
Pelvic Tilt
Step 1
Lie on the floor on your back with your knees bent and feet flat on the floor. Rest your hands on the side of your body with your palms down for support.
Step 2
Tighten the muscles in your buttocks and lower back and lift them both 3 to 4 inches off the floor.
Step 3
Hold this position for 10 to 15 seconds, then return your back and buttocks to the floor. Repeat 10 to 15 times, then rest.
Knee Rolls
Step 1
Lie on the floor on your back with your knees bent and feet flat on the floor. Extend your arms out to your side on the floor with your palms down for support.
Step 2
Lift your knees up toward your chest and press them together so your feet are in the air. Rotate your hips so your knees move to the right toward the floor. Keep your upper body still. Hold this position for 5 seconds.
Step 3
Rotate your hips to the left as far as you can so your left knee moves toward the floor. Hold this position for 5 seconds.
Step 4
Repeat the exercise four to five times to each side, then rest.
